Meaty, chewy texture
Delicate, fresh, ocean-y flavor
Raw: pinkish white colored; Cooked: white colored with olive hues
Thin skin is edible
Most children love egg noodles and corn, so we started there and added some other healthy ingredients including mild-tasting haddock. Top the stew with goldfish shaped crackers.
Number of Servings:
5
Ingredients:
1 tablespoon canola oil
3 slices center cut bacon, finely diced
1 large red bell pepper, finely diced
1 small onion, finely diced
4 cups all-natural vegetable broth
One 8-ounce can tomato sauce
5 ounces dried medium whole wheat blend egg noodles (about 3 cups)
2 cups frozen corn kernels, thawed
½ teaspoon Old Bay seasoning
1 ½ pounds haddock (or cod), skinned and cut into 1-inch cubes
Instructions:
Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bacon and cook, stirring frequently, until it begins to crisp. Stir in the red bell pepper and onion and cook until the bell pepper is soft and the onion is translucent, about 5 minutes. Stir in the vegetable broth, tomato sauce, egg noodles, corn, and seasoning and bring to a boil. Reduce the heat and cook, uncovered, at a low boil for five minutes. Stir in the haddock, cover and simmer until the fish is no longer translucent in the center, about 5 minutes.
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
Nutrition Information:
350 calories; 6g fat (1g saturated, 0.6g omega-3); 830mg sodium; 41g carbohydrates; 7g fiber; 34g protein; 40% vitamin A, 80% vitamin C; 20% iron
Number of Servings:
6
Ingredients:
1 cup Panko (Japanese style) breadcrumbs
1/3 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon kosher salt
2 tablespoons canola oil
2 pounds haddock fillets, cut into 6 pieces
1 tablespoon extra virgin olive oil
1 garlic clove, minced
One 9-ounce bag prewashed baby spinach (about 6 packed cups)
1 lemon, sliced
Instructions:
Preheat the oven to 450ºF. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the breadcrumbs, Parmesan cheese, flaxseed, Old Bay seasoning and salt in a shallow bowl and set aside. Place the oil in a shallow bowl or plate. Lightly coat each piece of fish in the oil, then coat evenly with the breadcrumb mixture. Arrange the fish on the prepared baking sheet and bake until the crumbs turn golden brown and the fish flakes with a fork, 12 to 14 minutes.
While the fish is cooking, heat the olive oil in a large nonstick skillet over medium-low heat. Add the garlic and cook until golden, about 1 minute. Add the spinach, raise the heat to medium, and cook, stirring frequently, until the spinach wilts and is cooked, 3 to 4 minutes. Season with kosher salt to taste. To serve, divide the spinach evenly between 6 plates and top with a piece of the haddock. Garnish with a lemon slice.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
Nutrition Information:
(per serving)
270 calories, 11g fat (1.5g saturated, 1.2g omega-3), 380mg sodium, 10g carbohydrates, 3g fiber, 32g protein, 30% vitamin A, 10% vitamin C, 15% calcium, 20% iron
Number of Servings:
2
Ingredients:
1/2 pound cod, haddock, lingcod, or orange roughy fillets
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon dried basil, crushed
1/8 teaspoon black pepper
dash salt
2 plum tomatoes, cored and cut lengthwise into thin slices
2 teaspoons grated Parmesan cheese
Instructions:
Drain and pat fillets dry and cut into 2 serving pieces. Combine oil
and lemon juice in a baking dish. Add fish and turn to coat both sides.
Sprinkle with basil, pepper, and salt. Overlap tomatoes in an even
layer on fish and sprinkle with Parmesan cheese. Cover with foil and
bake at 400° F about 10-15 minutes or until fish flakes easily.
Number of Servings:
4
Ingredients:
1 lb. Fish fillet (cod, pollock and/or haddock are ideal)
salt and pepper
Olive oil
1 cup tomato sauce
2 tbsp. white wine or vermouth
1 tsp. dried oregano
1 lemon
Instructions:
Season the fish with salt and pepper and arrange in an oiled baking
pan. Mix the tomato sauce and wine, add the oregano and spoon over the
fillets.
Cover the pan with foil and bake in a 375°F oven 10 to 15 minutes,
until the fillets are cooked through. Cut the lemon in half and squeeze
the juice from one half over the fish. Slice the other half and serve
with the fillets.
